Ukuzivocavoca kwe-Ballet: uhlelo olulungele ukuqina lweziqalo, eziphakathi neziphambili

Omunye wabafundi bethu wangicela ukuba ngimsize ukuhlela ukuqeqeshwa kwe-ballet kwabaqalayo. Khumbula ukuthi sikhuluma ngezinhlelo ezisuselwe ezintweni ze-ballet, i-yoga ne-Pilates. Bathole ukuthandwa okuphezulu ngenxa yokusebenza nokuphepha kwayo.

Sikunikeza ukuthi uzijwayeze uhlelo lokufaneleka ukuqeqeshwa kwe-ballet emazingeni okuqala, aphakathi naphakathi. Ungalandela uhlelo lwesifundo olwenziwe ngomumo. Noma, ngokuya ngokuhlanganiswa kwezinhlelo zokwenza uhlelo lwakho lokuqeqesha.

Funda kabanzi ngokuzivocavoca nge-ballet, ukusetshenziswa nokusebenza kwayo, kanye nolwazi mayelana nezinhlelo ezaziwa kakhulu funda i-athikili: Ukuzivocavoca okuphezulu kakhulu kwe-ballet komzimba omuhle nenhle.

Ingabe uhlelo lokuzivocavoca lwe-ballet lukulungele

1. Uhlelo lokuqina lwabaqalayo

Uma usanda kuqala ukuzivocavoca umzimba, kungcono ukhethe ukuqeqeshwa ezingeni lokuqala. Ungakhetha lolu hlelo futhi kuleso simo, uma ungakaze ube nokuqeqeshwa kwe-ballet. Kwabaqalayo siphakamisa ukuthi babheke lezi zinhlelo ezilandelayo:

1. IBooty Barre: Beginners & Beyond ngeTracey mallet - ilungele abaqalayo. Ijubane elincane nenombolo encane yokuphindaphinda. Ekuqaleni, kunemiyalo encane ngamasu wokunyakaza.

2. Kusuka ku-Classic Barre Amped Suzanne Bowen kufaka izingxenye eziningana zezindawo ezinenkinga ehlukene. Igcina imizuzu engama-70, kepha ungashintshanisa amanye amasegimenti ukuze uhlanganyele ngaphansi kwehora.

3. Umzimba we-Ballet: Umzimba ophelele nge-Leah Disease - uqukethe ukusebenza okuzimele okuthathu komzimba ongaphansi kuya emzimbeni nasesiswini. Ingxenye ngayinye ihlala imizuzu engama-20.

Ngokuya ngokutholakala kwesikhathi sikunikeza uhlelo olubili olwenziwe ngomzimba lwabaqalayo.

Okwalabo abangathatha kusuka kumizuzu engama-40 kuye ehoreni eli-1 ngosuku:

  • MON: Umzimba we-Ballet Ingqikithi Yomzimba: Umzimba Ophezulu + Phansier umzimba + fudumeza futhi welule (50 imizuzu)
  • W: I-Classic Barre Amped: cha Umsebenzi Wethanga (60 imizuzu)
  • CP: I-Booty Barre Beginners & Beyond (imizuzu engu-50)
  • THU: Ingqikithi Yomzimba we-Ballet: Body + - + - + - Loading ... Nguyen NguyenPublic kulungele futhi ibanga (50 imizuzu)
  • I-FRI: I-Classic Barre Amped: cha Isihlalo Umsebenzi (50 imizuzu)
  • I-SB: I-Booty Barre Beginners & Beyond (imizuzu engu-50)
  • Ilanga: usuku lokuphumula

* Ohlelweni lwethu lokuqina Umzimba Ophansi uphindwe kabili. Uma unendawo enenkinga, izandla noma isisu, ukuthatha ukuphindaphinda Umzimba Ophezulu noma i-Core Workout ngokufanele.

Okwalabo abangenza imizuzu engama-20-30 ngosuku:

  • MON: Umzimba we-Ballet Ingqikithi Yomzimba: Umzimba Ophezulu + ukufudumeza nokuzelula (30 imizuzu)
  • W: I-Classic Barre Amped: isigamu sokuqala (30 imizuzu)
  • I-CP: Abaqalayo beBooty Barre & Beyond: ingxenye enkulu kuphela (30 imizuzu)
  • THU: Ingqikithi Yomzimba we-Ballet: Core Zivocavoce + ufudumale futhi uzelula (30 imizuzu)
  • I-FRI: I-Classic Barre Amped: ingxenye yesibili (30 imizuzu)
  • I-SB: Umzimba we-Ballet Ingqikithi Yomzimba: Okuphansi umzimba + ukufudumeza nokuzelula (30 imizuzu)
  • Ilanga: usuku lokuphumula

2. Uhlelo lokuqina lwezinga eliphakathi

Ngemuva kwezinyanga zohlelo lokuqeqeshwa kwabaqalayo, ungathuthela ngokuphepha ebangeni eliphakathi. Futhi, ungaqala ngaye, uma uqinisekile ukuthi izinga lokuqala ngeke unikeze umthwalo owufunayo. Uhlelo lokuqeqeshwa kwezinga eliphakathi lufaka phakathi lezi zinhlelo ezilandelayo:

1. ICardio Fat Burn evela kwaSuzanny Bowen - lolu hlelo lususelwa ekwenziweni kokuvivinya umzimba kwe-ballet ngejubane le-aerobic. Futhi izigaba zokuqopha umzimba. Ihlala ngokuphelele imizuzu engama-75, kepha sincoma ukushintshana phakathi kwezingxenye zeCardio Sculpt neCardio Core.

2. IBooty Barre: Ingqikithi Yomzimba Omusha ophelele oneseshini yokuqeqesha yamahora weTracey lapho umthwalo omkhulu usezinqeni nasemathangeni. Kepha okwezandla nasesiswini nakho kulungiselelwe ukuzivocavoca. Kuthatha cishe ihora.

3. I-Lean Cardio ene-Tracy mallet - lolu hlelo luqukethe ukusebenza kwemizuzu engama-25. Okokuqala, ukuvivinya umzimba okunomthelela ophansi. Okwesibili ukuvivinya umzimba okusebenzayo.

Okwalabo abazimisele ukuzibandakanya kumaminithi we-50-60:

  • MON: ICardio Fat Burn ngaphandle ICardio Sculpt (60 imizuzu)
  • W: IBooty Barre Total New Body (imizuzu engama-60)
  • I-WED: ICardio Lean (imizuzu engu-50)
  • THU: I-Cardio Fat Burn ngaphandle ICardio Core (60 imizuzu)
  • PT: IBooty Barre Total New Body (imizuzu engama-60)
  • SAT: ICardio Lean (imizuzu engu-50)
  • Ilanga: usuku lokuphumula

Kulabo abangenza imizuzu engama-30-40, sizokhetha izingxenye ezithile ohlelweni:

  • MON: I-Cardio Fat Burn: Extreme I-Cardio Fat Shisa + ukufudumeza nokuzelula (40 imizuzu)
  • W: Umzimba omusha weBooty Barre: yezandla bese ucindezela + ukufudumeza nokuzelula (35 imizuzu)
  • I-WED: ICardio Lean: Umzimba Omuhle (25 imizuzu)
  • THU: I-Cardio Fat Burn: I-Cardio Sculpt + Core Cardio + kulungele futhi esisuka (40 imizuzu)
  • PT: Umzimba omusha weBooty Barre: ukuqeqeshwa okuyisisekelo + ukufudumeza nokuzelula (35 imizuzu)
  • I-SAT: ICardio Lean: Umzimba Omncane Oshisayo (25 imizuzu)
  • Ilanga: usuku lokuphumula

3. Uhlelo lokuqina lwezinga eliphakeme

Uma usulazi kahle izinga eliphakathi nendawo futhi usukulungele ukuqhubeka nokwenza ngcono, sikunikeza inketho yomfundi othuthukile. Ehlelweni eliphambili kufakwa lezi zinhlelo ezilandelayo:

1. I-Booty Barre Plus Abs & Arms Tracey mallet - uhlelo olufanayo lweThe Booty Barre, njengoba sibonile ngenhla, kepha kusezingeni eliphakeme.

2. Umzimba we-Ballet: I-Thread Leah Disease - futhi, ibuyele kuLeah, kodwa zama ukusebenzisa umzimba okunzima kakhulu. Zibuye zihlukaniswe izingxenye ezintathu: umzimba ongaphezulu, umzimba ophansi, isisu. Kepha ngakunye kudlule imizuzu engama-3.

3. I-Cardio Melt Tracey mallet - uhlelo lufana ngesakhiwo nokuqukethwe noCardio Lean. Kepha kunzima kakhulu. Futhi iqukethe ukusebenzisa okumbili ngemizuzu engama-25.

Okwalabo abazimisele ukwenza ihora eli-1 nangaphezulu:

  • I-PN: Umzimba we-Ballet Ballet: Okuphezulu umzimba + Okuphansi umzimba (80 imizuzu)
  • W: I-Cardio Melt (imizuzu engu-50)
  • CP: IBooty Barre Plus Abs & Arms (imizuzu engama-80)
  • I-THU: Umzimba we-Ballet Ballet: I-Core Workout + Umzimba Ophansi * (80 imizuzu)
  • I-FRI: I-Cardio Melt (imizuzu engu-50)
  • I-SB: IBooty Barre Plus Abs & Arms (imizuzu engama-80)
  • Ilanga: usuku lokuphumula

* Njengakwizinga labaqalayo sifake kuhlelo, iLower Body kabili. Uma unendawo enenkinga, izandla noma isisu, ukuthatha ukuphindaphinda Umzimba Ophezulu noma i-Core Workout ngokufanele.

Okwalabo abazimisele ukubamba iqhaza kungengaphezu kwemizuzu engama-45:

  • I-PN: Umzimba we-Ballet Ballet: Okuphezulu umzimba (40 imizuzu)
  • W: I-Cardio Melt: Isikhawu Fat Burn (25 imizuzu)
  • I-SR: Umzimba we-Ballet Thread: Umzimba Ophansi (40 imizuzu)
  • I-THU: IBooty Barre Plus Abs & Arms: kuphela Booty Barre & Abs + ukufudumeza nokuzelula (45 imizuzu)
  • I-FRI: I-Cardio Melt: Ingqikithi Yomzimba Onethoni (25 imizuzu)
  • I-SB: Umzimba we-Ballet Thread: Umsebenzi Omkhulu (40 imizuzu)
  • Ilanga: usuku lokuphumula

Njengoba wazi, lokhu kuphela uhlelo lokuzama, ongazivumelanisa nazo ukuze zivumelane nezidingo zabo kanye namakhono abo. Ngiyethemba ukuthi isisombululo esiphelile sizokusiza ukwandise ukuqeqeshwa kwakho. Uma uneziphakamiso zokuthi ungalithuthukisa kanjani noma uliguqule kanjani uhlelo oluhlongozwayo lokuqeqeshwa kwe-ballet, usazise emazwaneni.

shiya impendulo